100 Rep Workout

So, if you follow me on Facebook (Hint: 'Like' My Facebook Page), you'll know about the 10,000 rep challenge.

Okay, I'm going to have to convince you like I did everyone on Facebook, before you run away! It's 100 reps of exercises for the 100 days leading to Christmas. Day 1 was last week Tuesday, the 17th of September, I decided on a whim to take part and it's been great so far - I post daily workouts on Facebook and people are participating! Join Us Now.

You have nothing to lose, except loads of calories and sweat ;)

Today is Day #9 and I chose 2 exercises for the day.

• The first one is pictured above. The exercise is called knee-to-elbow (also called plank knee-to elbow) and is a great core exercise.
  Your arms do some work but it's primarily your core (abs) this exercise targets. Starting in high plank position, reach your right knee towards your right elbow, and aim to TAP your elbow with your knee. Repeat with the left. Make sure your hips don't sag, this will ensure your abs do the work and not your back!
• The second is jump (or low impact version - quick/tempo) squats.

So, it's 30 knees-to-elbows and 20 jump/tempo squats = 50 x 2 sets = 100. Simples! :)

Try this and let me know what you think. And don't forget to head to my Facebook page for tomorrow's workout.

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4 Tips On Speeding Up The Realisation Process: How To Start Living A Healthy Lifestyle:

It's #TransformationTuesday on social media, I think it all originated on Instagram, but I may be wrong.

It's a time when people post their before and after pictures to show their weight loss progress, well most of the time ;)

I find it very motivating because some people can relate to others' before pictures, and knowing where they started from and where they are now just might give them that extra push to finally start working to wards their healthy goals.

This brought back memories... and the point of the post below is: You're not ready until YOU are ready.

Stay with me, don't roll your eyes! I can't count how many times I heard, "You need to lose weight", "You've burgered up" <-- Yes burgered! To some, especially one Nigerian pastor, the word burger is a verb, etc 

No matter how much hearing those kind of statements, hurt me. No matter how many times I decided to starve myself the day after... I didn't make any real efforts until the day I saw the picture on the left:

Not only had I finally realised I had to do something, I was READY. A few months later, I was 40+ lbs lighter.

I'm sure a lot of you have had similar experiences and have probably even tried to diet (or starve yourself) for a short while, before going back to your usual habits. You're not alone!

Knowing what I know now, I could have sped up that realisation process and I hope I can do that for you today:

1. Educate yourself. Find out the risks of eating what you feel you can't do without. When you start to learn about the harmful effects of being overweight, eating processed foods and other habits you can't seem to shake off, you'll start to think twice before you do anything.
2. Subscribe to healthy resources, follow them on Twitter, 'Like' on  Facebook, join mailing lists
   (--> Join Mine Here <--), etc.
3. Join a group. There's a group I'm a member of on Facebook, two in fact! And the groups have a few thousand women, who have similar goals - to get in shape, and to stay in shape. Nothing better than spending time with like minded people. Seeing how well others are doing, motivating each other when you're having "off" days, and inspiring each other along the journey.
4. Join a program that has the group element stated above but with the added benefit of a professional to help you with your goals, exercise and nutrition.
   
   This is why I started the Get Trimmer program. Half of the battle is you deciding to dedicate time to sharing your meals, workouts, highs and lows. The other half includes the plans and guidelines I send weekly, my availability to answer questions in the group as soon as I can, and the support provided by others on the program.
   
   Registration isn't open for the next round yet but it will start on Monday October 14th, details will be up soon.

Register Your Interest 

Wouldn't it be great if YOU sent in your transformation pictures for me to share on here? Start implementing the steps above and it really could be you!

Strengthen Your Core With This Quick & Effective Workout [VIDEO]

Happy Friday!

Add this to your current workout routine, 2-3 times a week.

You asked, and I'm listening :) I got a few requests for workout videos and blog posts so here's my Friday treat for you :)

I had a class this morning and I ended the class with this combination of exercises - do this with correct form (all explained in the video) for a total of 2-3 times a week. Tell me how you get on, I'd like to know!

What You Should Expect: A stronger core, which will lead to performing other exercises with better form (= more effective), better posture and a positive change in the appearance of your abs*

*You must be eating healthy and clean too, and also doing other exercise. This is just a 10 minute add on to your regular routine.

You might find this challenging but remember, you have to push yourself (not crazy hard) to see progress - in anything from work to exercise!

 
Will you try it? Have you tried it? Leave a comment below.  

Workouts, Recipes, Q&A, Beauty.... Talk To Me!

Tell me! I'll be recording videos once a week from now on, today is day one!

Quick Workout - Arm & Abs InstaVideo

Hi! How are you? Let me know :)

Now to today's workout - another Instagram video, I'm gearing myself up to recording workout videos, I'm actually recording a few tomorrow!

I'm going to add it to my session today. What's my workout today going to be?

A combination of Friday's post, yesterday's post (see picture further down) and today's. That's the point of these mini workouts I'm posting as often as I can - mix & match workouts, yes I'm that clever, ha!

For a demonstration of all three exercises, click HERE on the image below to watch the video.

10 Spiderman pushups (beginner: knee to elbow, no pushup)

30 second v-sit 

and 

10 plank up & downs (focus on keeping your hips still to target your core muscles). 

Repeat 4 times.

Try this, and comment below to let me know how it goes.

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If the above leaves you wanting more, add some burpees to finish you ;) Start with a minimum of 3 sets of 10 burpees. Rest for 30-45s between sets. 

Someone who follows my Instagram page did 5 sets yesterday (50), and aims to do 7 today :)

One Burpee:
1. Start in a crouching position with your hands on the floor.
2. Kick back into high plank position, make sure you engage your core (start by holding your tummy in) and make sure your hips/butt don't sag towards the floor.
3. (OPTIONAL) Pushup
4. Up from the pushup and jump back to a crouch.
5. Jump up (Low impact - stand up). Land softly from the jump, keeping your knees soft.

10 Minute Friday Quickie

I have something for you today, a quick workout that you can do once you're done reading this. Yes you can, and you will!

Watch the Instagram Video HERE (http://instagram.com/p/d6S-PqgDS1/) for how to do all three exercises.

• Warm up for at least 2 minutes
• 30s jump rope (speed)
  30s box jumps*
  30s knee-to-elbow
  30s rest
• 45s jump rope (speed)
  45s box jumps
  45s knee-to-elbow
  45s rest
• 1min jump rope (speed)
  1min box jumps
  1min knee-to-elbow
• Cool down and Stretch

* If you don't have a box, go for squat jumps instead. If you are unable to jump (injury or otherwise), quick squats are fine.
** Your feet can be elevated on a chair. But if yo find this challenging, do these with your feet on the floor.

Try the above and let me know how you go.

Would you like to see more of these? Let me know!

Have a great weekend!

Make More Progress This Month!

Happy Monday & Happy New Month!!!  Where did August go? That was QUICK!

My goal for this month: *TO MAKE MORE PROGRESS* and I think you should join me!

Instead of trying to set brand new goals every month, why not continue from the previous month's goals?
- Goals you're close to achieving
- The ones you got lazy with
- Those that scared you

Make more progress with them this month! If you're happy to, please share one of your goals that you're carrying over from last month :)

Why set a brand new set of goals, when you have uncompleted, and important, ones?
I've found I've had the best results when I write down my goals. Have you tried that yet? Does that work for you too?

Have a great month of making more progress and exceeding your expectations!